T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups
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x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Push-Ups x 10 reps
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 80%
C.
“Gwen”
Complete sets of 15, 12 and 9 reps for max weight of:
Touch & Go Ground to Overhead
Rest 3 minutes between sets
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
A. 265
B. 270 5 x 5
C. 145# , thx for the heads up Stamper
A. 2@160#
B. Single Leg Rev. Hyper Ext. instead of squats. Still having hip pain 🙁
C. Went with 85#, a little disappointed, wish I would of gone heavier (95#). Noted for the next time.
Well my body could tell it was Friday.
A. 2@215
B. 5@285, 3@325, 1@365, then 5×5@325. I like squats and this hurt.
C. Went with 145# and was glad I didn’t go higher. Grip (and legs) were shot.
A. 200, no spotter, so I got a little nervous and stopped there. I may have had a little more.
B. 175/200/215, 200.
C. Failed. attempted 125, got to 12. took weight off and was able to finish at 115. 🙁
Your bench is SO STRONG!!! Good job Karen!
Good to know – this workout is more about learning your cycling and what weight you can handle for big sets!
Going camping tomorrow until Sunday. Will do what i can to sub and stay fit while out there. I’ll bust this one out before we leave.
Oh where are you camping?! Have SO MUCH FUN! I just listened to something about the importance of hitting the PAUSE button, PONDER things and REFLECT. Perfect place to do that while camping 🙂